Processed food – the Good, the Bad and the Ugly

What is “processed” food anyway? We’re talking about foods that have changed form, and are therefore different from how they occur in nature.

Because not all of us have daily access to farmer’s markets, processing food becomes necessary in order for it to reach us in good condition.

Modern advertising has taught us to distance our perception of food from the farm it came from and to expect uniform, predictable, perfectly attractive foodstuffs.

Unfortunately, that’s not the way food grows.

The presentation of food affects our perception of quality and expected taste, and it influences our buying practices. By processing food for uniformity, color, and texture whilst “educating” people on how red and round an apple “should” be, we have come to a point where we need to relearn what natural, whole food looks like.

How is food processed?

There are two main kinds of processing. The first consists of a physical change, such as cutting the food into pieces, “refining” or removing a less desirable part, cooking or heat treating, or using the food in a recipe with other ingredients.

That’s generally okay, but be aware that this processing can change the nutritional value.

White flour, for example, has had the wheat bran and germ (the outside and inside of the seed) removed before grinding. This removal decimates the flour’s fiber and vitamin content. High temperature pasteurization of dairy products kills all the good bacteria (along with the bad), making them less beneficial.

The second is chemical processing. At this point, I’d like to point out that the words “chemical-free” are a fallacy.

The word chemical refers to any substance made of atoms that has the ability to change form. Every substance in the world follows the rules of chemistry. Therefore, everything is made of chemicals.

The chemicals we are focusing on, however, are those used to intentionally change the form of foods:

Artificially made in a lab, such as sodium benzoate (a known/likely human carcinogen, according to the EPA)

“When shopping, look for labels and terms that are defined by a government or other reliable agency; those that were developed by organizations that are invested in better agricultural, animal- and human-welfare, and environmental practices (as opposed to labels that are developed and monitored by the company that produces the food or the retailer that sells it); as well as those that are verified through third-party certifiers.”

Read the ingredients list – how many things do you recognize? How many are “extracts,” “from concentrate,” or just scary scientific words?

Processed foods are bad for the body and mind in so many ways. For one thing, they contain all sorts of artificial ingredients like preservatives and colorants that cause reactions in the digestive, immune, and nervous systems.

“You’re going to get more nutrient bang for your buck to eat less refined foods when you can,” says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association.

Common Highly Processed Foods

Bleached and Highly-refined Flour

Of the many processed foods that make up the standard American diet(SAD), refined/ processed grains are among the worst. Refined carbs (wheat or all-purpose flour) still represent the primary source of dietary carbs in many countries – including ours.

In fact, vegetables are actually a source of high-quality carbs. It takes your body longer periods of time to convert whole grains into sugar thanks to their fiber. Refined grains are devoid of fiber, vitamins, and minerals, leaving nothing but starch and a small amount of protein in these products.

White bread, pasta, and baked goods are the main culprits. It’s these refined, simple, high glycemic carbs that you need to avoid. They’re quickly digested and cause your blood sugar to spike, and your body immediately either uses or stores them (as glycogen and/or fat).

This process causes a carb crash cycle – bringing your energy up before it eventually plummets – making your cravings worse than ever.

Be careful with gluten-free products, which often make up for the loss of texture and taste with added sugars and refined oils. If you aren’t gluten intolerant, opt for unprocessed whole grains rather than g-free grains, which can be misleadingly labeled as “health foods.”

Minimizing your sugar intake is the first step, but changing the way you choose to appease your sweet tooth can make a big difference in how you feel! Ditch the aspartame, high-fructose corn syrup, and even agave nectar.

A better option, if you must sweeten your coffee, is to use natural sweeteners low in fructose. Raw honey, coconut palm sugar, and dark maple syrup are best.

Refined, Trans-fat or Partially-hydrogenated Vegetable Oils

“Refining” an oil can be as simple as filtering it, but the process can also involve bleaching, deodorizing, or treatment with an acid or alkali to prevent it from going rancid.

Many oils are hydrogenated, a process that makes them solid, but also creates trans-fats. These are the unhealthy fats that increase bad and decrease good cholesterols and cause heart disease and diabetes. They’re unsaturated, cheap, and processed, and they are used in most fast foods, take-out, and fried foods.

You’ll also find them in your home in margarine, packaged baked goods, and frozen meals. Margarine is particularly gross. After being hydrogenated, it is a sticky, smelly, gray grease, which is then deodorized, colored, and retextured with additives.

Processed Meat

Traditional meat preservation has been around for centuries in salted or smoked form. The most concerning aspect of these methods is the increased sodium content, as a diet high in salt has been linked to high blood pressure and heart disease.

The main culprits are salt and nitrates, which are used to preserve pinkness. These two items have been extensively linked to an increase in risk of colorectal cancer. Processed lunch meats have so many other bulking agents, additives, and preservatives that it’s better to avoid them altogether.